Threadlift — The New Thing in Facelifts
Over the last twenty years the facelift procedure has gained much popularity. The demand for these types of cosmetic surgeries has paved the way for developing new technologies and procedures that can achieve similar results while being less invasive. That is ultimately how the ‘threadlift’ procedure came into being.
“Many people saw what a dramatic difference a facelift could make, but wanted an option that yielded faster recovery, less scarring, more natural looking results,” said San Francisco-based plastic surgeon Dr. Miguel Delgado. “The threadlift technology opened the door for patients to take advantage of a more affordable and less invasive treatment.”
A threadlift works by using utilizing a specially designed surgical thread to lift and tighten the skin and underlying tissue of the face. During the procedure, an experienced cosmetic surgeon strategically places tiny incisions and hooks into the subcutaneous layer of the face and weaves the surgical thread through them. When the thread is in place, the surgeon is able to gently pull on it until the desired lift is achieved.
“The patient is able to stay awake during the procedure because it is minimally invasive,” said Delgado. “This means that patients can take an active role in supervising the surgeon’s work and give feedback until the exact level of lift the patient wants is reached.”
The results of a threadlift aren’t as dramatic as a regular facelift, so they will not work for everyone. The best candidates are those who have minimal to moderate signs of aging in the face, such as fine lines and slightly loose skin. Utilizing this technique, those patients can curtail the signs of aging before they are readily apparent and make a full recovery in about a week.
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How to Relate to a Difficult or Controlling Family Member Without Losing Your Mind
For a variety of reasons, not everyone in our lives can be there for us the way that we hope that they would. It is especially difficult when these people are close family members. Whatever the reason for this isn’t important. Your feelings are, though. It is frustrating and depressing not to be able to “connect” or get along consistently with someone you love or care about. Here are tips on improving your relationship while taking care of yourself. These come from years of advice given to me from therapists, that actually did help.
It isn’t your fault that you are being treated this way
Growing up, my mother and I hardly ever got along. She had a strong need to control and was highly critical of everything I did or said. I was stubborn and stood up to her at every turn, yet nothing ever was resolved. Her anger escalated and things got out of control. It got so bad, that my teachers intervened and took me away during high school. Staying with someone else to avoid the abuse, I eventually learned that not all people were like this, that they could be kinder, gentler and care about me in a more healthy way. In my opinion, seeing this truly saved my life. In therapy, I learned that my mother’s behavior wasn’t my fault. All those years, I’d blamed myself for her disapproval and disgust. The good times were good, but the bad were horrific. The sadness I felt was due to not being able to “fix” things, and I thought it was my job to do so. It turned out that it wasn’t my job, and that “fixing” someone isn’t possible. They have to want to help themselves. This is a hard reality to accept, but at the same time, the burden of responsibility is lifted, and it is liberating to know that it isn’t your fault. In our household, blame had been a big part of family life, and I was the scapegoat, who learned to blame myself for everything until taught differently. My mother also went to therapy but didn’t like what they had to say and quit. The truth hurt too much. How I’d hoped she’d stick with it and learn to be kinder and gentler.
Through the years, my relationship with my mother has improved, and we talk frequently. Still, she is who she is and still will try to control or analyze me. By now, I am well-skilled in boundary setting. By doing this, I am allowing her into my life, but not letting her do whatever she wants. My limits to what I will and won’t tolerate are well-defined. It has helped me considerably to know that I can get up and leave or get off the phone if she violates my boundaries. This takes practise but does help to make dealing with controlling people a lot easier.
Be good to yourself
Don’t think that because your loved one isn’t respectful or kind to you that you aren’t worthy of it. This is a common trap to fall into, and believe me, I’ve been there. When someone is always in your face, picking on or criticizing you, how do you feel good about yourself? You consider the source, and realize that you are not the one misbehaving. You are witnessing someone else’s problem live, in person. (Not so) lucky you. Limit contact with someone behaving this way, and tell yourself that you are a good person, that you deserve to be treated with kindness and respect. Take deep breaths and relax your mind. Get your peace back, by leaving the room, or going off by yourself to regroup. Clear your mind and focus on the fact that you don’t treat people like this person does, you know better. Since nobody is there to praise or support you, you must do it for yourself. Just letting someone yell and carry on at you is counter-productive. The idea is to avoid violence or anger. If an issue needs discussing, come back to it later, when the other person is calmer and more stable.
By being clear about what you will and won’t tolerate, remembering that you are worthy of respect, and loving yourself no matter what will help fill the void made by a cold or distant family member. You aren’t being selfish, you’re saving your soul from being seriously damaged. Make no mistake about it, it is difficult to go through this. But, in order to deal with frustrating family members, boundaries are a must. Show them how to love you by letting them know what you will tolerate and what you won’t. By being firm yet loving, maintain your relationship and possibly improve it. Work with a therapist for extra support. They are there to help you. You can’t change the one you love but you can change yourself, and how you will deal with difficult family issues. Believe in yourself and your self-esteem can be maintained, as you learn to connect to someone you love. Unless they are dangerous to you, don’t give up trying to have some sort of relation with them. We only have one family, but they don’t need to rule us. Boundaries make the difference.
Carolyn McFann is a scientific and nature illustrator, who owns Two Purring Cats Design Studio, which can be seen at: cafepress.com/twopurringcats cafepress.com/twopurringcats . Educated at the Rochester Institute of Technology in New York, Carolyn is a seasoned, well-traveled artist, writer and photographer. Besides handling numerous assignments in the US, she has lived and worked in Cancun, Mexico. Clients include nature parks, museums, scientists, corporations and private owners. She has been the subject of tv interviews, articles for newspapers and other popular media venues.
How to Lose Stamina
Finally after weeks of intense training, you finally start to feel yourself change. Your running endurance is higher than it’s ever been. So you decide to take a break and reward yourself for all of your hard work. Maybe eat some fast food…
This is the absolute BEST way to lose whatever stamina you have gained over the past couple of weeks. How about it? All of those weeks of hardcore training, down the drain. Just because you got lazy and decided to take a break from training for a week or so.
If you don’t want all of your hard work to be wasted, but you also don’t feel like doing any hardcore training, than I recommend at least running in place for 30 minutes inside of your house while watching television. And as for the food, eat some fresh fruits and vegetables.
Not being consistent is why a lot of people lose what they gain. They lose momentum when they stop, and then have a hard time starting again. Remember: Getting in shape is one thing. But staying in shape is truly a great, on-going accomplishment. Not only do you get stronger after each training session, but you also feel good as well.
So don’t stop training. Whatever your training regimen is, stick to it. If you accidentally forget to exercise for one day, don’t give up. All hope is not lost. If someone loses a tooth, they don’t knock the rest of their teeth out of their mouth. They have that one tooth replaced. So if you skip a day, don’t sweat it. Just make sure you pick it up the next day.
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The Basis for Low Carb Diets
Low carb diets are probably the most popular diet types today. Its philosophy of cutting down on bad carbohydrates, bad fats and bad sugars has turned the world on its ear because it challenges the age-old belief that low fat diets help you lose weight. But according to supporters of low carb diets, if low fat diets are really beneficial in losing weight then why is it that 30 years after it was first presented to the public there are more obese people now than ever before.
According to low carb diet supporters the reason lies in carbohydrates. They contend that carbohydrates are what contributes to obesity. They also said that carbohydrates are a power stimulant that triggers hunger pangs. This misconception about how certain ingredients in our food work is proving to be a huge mistake because low fat diet followers are actually more compelled to eat more carbohydrates.
How does this exactly work? When we eat carbohydrate rich food especially those that are made of simple carbohydrates like sugar, pasta, potatoes, rice or anything made with refined flour it stimulates the production and secretion of insulin. The effect of insulin in the body is that it coaxes glucose – which is produced by the digestion of carbohydrates – to be absorbed more rapidly by our tissues for energy consumption. The extra glucose that is not consumed are then converted into and stored as fat.
But it does not stop there. Once the glucose levels in our body drop, the insulin levels in our body would also fall. This cycle of a carbohydrate meal – rapid insulin increase and then subsequent rapid drop in insulin only promotes more hunger pangs. This means that just after two to four hours after a carbohydrate-rich meal we would already crave for more carbohydrates. This is like a vicious circle where you eat carbohydrates, store fat, get hungry and then eat more carbohydrates. With a low fat diet, a person still gets fat and raises his cholesterol levels – and that is bad news.
This explanation to support low carbohydrate diets is as sound as the explanations being forwarded for low fat diets. By limiting or even avoiding carbohydrates in our diet we can control our insulin levels to a manageable degree and thus prevents the hormone from transforming glucose into fat. This would in turn transform our metabolism enabling us to use our fat reserves as the source of our energy and not glucose that is made from carbohydrate digestion. This transformation enables our body to burn fat more.
Unfortunately, at this point in time, there are not enough studies to support the low carbohydrate diet when compared to the older low fat diet regimen. But as more and more studies are made, it is becoming apparent that low carbohydrate diets actually have tremendous health benefits to our body. There are some indications that this type of diet can actually lower cholesterol and triglyceride levels in the body. The tremendous health benefits that are being attributed to low carbohydrate diets really deserves a second look.
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Top Weight Loss Sites
The Internet is a large information-processing center that provides data and is able to answer an unimaginable range of questions. Several web sites have come up that offer online tips and remedies leading to weight loss solutions. Most of them may also provide help to individuals suffering from obesity and overweight problems. A host of websites flocking the Internet often offer their services to ensure quick and effective weight loss solutions. It often becomes difficult for individuals to identify top websites that provide help in losing weight and be in perfect shape.
The first step an individual needs to take is to become a registered member of one of these sites. Most top sites offer free profile creation to obtain individual assessment results. An online form has to be filled providing specific information regarding profile of the individual. It may include a host of questions such as the time period desired within which an individual wants to lose weight or any particular event for which weight loss is desired. Other information may include body structure of the individual and how much weight the person would like to lose. Experts working with these sites, analyze the case once the information has been provided. They may then recommend a suitable diet and effective tips that would match with the health of the individual and physical constitution. Special offers and discount plans are also offered by these sites to make the process of losing weight effective and yet affordable. Several contests are arranged by these sites, through which individuals can win exciting prizes and gifts.
It is generally not healthy to lose weight in a very short time span. Weight loss is a gradual process and hence patience and perseverance would always be recommended. Dietary supplements and skipping meals may cause harmful consequences and thus may not be recommended by top sites. Individuals also need to keep a check on diet plans prescribed by these sites. A good diet plan would ensure a balanced diet containing required nutrition by the body and suggest regular exercises. Such diet plans may also put a restriction on junk and high calorie food. It would be wise to consult a doctor before adopting any diet plans and weight loss procedures recommended by such sites if it seems to be too radical or unnatural.
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The Problem of Public Policy and Bills on Obesity
The American Diabetes Association has been pushing efforts to combat diabetes through their comprehensive Diabetes Prevention Program. The DPP was conducted over several medical centers, involving participants who volunteered to have their eating and activity habits monitored and to follow dietary and exercise recommendations. Among the astounding findings of the said program is the correlation between the causes and prevention of diabetes with that of obesity. Even so, health programs such as the DPP could not account and counter the entire problem with weight-gain alone. People of power have to do something because they can.
Regrettably, public policy and bills on obesity have not been eagerly pushed through enough against one of the gravest threats to long-term health. Legislators are only as eager to listen on the chitchat-debates rather than to act (immediately) on the required public policy and bills on obesity.
Particular groups and districts though are positively assertive. Some state-lawmakers are forwarding bills requiring fast food and chain restaurants to post nutrition information such as caloric, fat and sugar content on menus to standardize public awareness on obesity. Other states are considering public policies restricting the sale of soda, candy, and other junk-foods in schools under jurisdiction, while others are appointing commissions for research or imposing physical education standards in schools. Others still propose public policy and bills on obesity imposing tax not only on fatty-foods, but also on sedentary models like movie-tickets, video-games and DVD-rentals, to be used as fund for nutrition and exercise programs.
Physicians, diet gurus, women’s magazines and concerned units have long been devoting to the problem of obesity. It may be time though for the government to muster extra interest on the issue. Obesity could be looked at as a matter of personal choice yet it is also a serious societal toll worthy to be considered as government problem. Policy-makers may be torn between the pro and anti obesity bills, yet they could not neglect the matter altogether.
The need for adequate public policy and bills on obesity is just as crucial and potential as the fight of the anti-smoking campaigns of the 90’s. It could not be denied that obesity has become an epidemic affecting over 60M of the population, and a most notable cause of preventable deaths.
And not only does obesity pose serious health-risks to the majority of the population, but it also escalates the government’s total spending on the disease. Hundred billions are spent annually on obesity, directly and indirectly, making it a major cause of concern for families, insurance corporations, and the government. If these two reasons are not enough to call for more public policy and bills on obesity, then the government itself is in grave threat. It turns out that obesity is not just a health concern but a political issue as well.
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Sensuality with Aromatherapy
Yes it’s true, aromatherapy is often a fragrant aroma that is pleasing the sense of smell. However it is much more than that, aromatherapy can be a big help in promoting relaxation, suppressing appetite, bringing both physical and mental healing to the body, and in enhancing sensuality.
This can be accomplished with candles, oils, inhalers, or diffusers and when the scent of the herbs or essential oils released into the room you will experience many benefits.
Some of these benefits may be directly absorbed into the skin by use of aromatic baths, oils, massages, and lotions.
The essential oils and herbs are varied and they all have different properties and while some are helpful with skin conditions, or arthritis, others may help stimulate the mind, increase your energy or even enhance excitement and create a romantic atmosphere.
Citrus is very good in increasing your energy and happiness and Lavender is known for bringing relaxation and peace. Some herbs and essential oils are sensual and natural aphrodisiacs.
In creating an atmosphere of romance choose Patchouli and Sandalwood, which are two essential oils that are natural aphrodisiacs and you can easily purchase aromatic candles that have these essential oils added to them. The oils may also be added to the candles or a diffuser for a wonderfully natural and aroma that will help enhance your romantic setting.
You can also make sensually scented air fresheners. This is a great way to create a romantic atmosphere in a short time. If you’d like to create your own air freshener get a spray or pump bottle, 1-½ ounces of distilled water, 1-½ ounces of Vodka and then 20 to 30 drops of your selected essential oil. Mix the ingredients in the bottle. You may want to create the air freshener 24 hours before you plan to use it so that all of the oils can mix well.
Another aphrodisiac is a sensual bath oil that will stimulate the senses and leave you smelling exotic. For a bath oil, you will want carrier oil, such as one ounce of Sweet Almond oil, 10 drops of Jasmine Oil, 5 drops of Sandalwood, and 5 drops of Lime oil. Blend all of the oils with the carrier oil. You can run a hot bath and put the oil in your bath and bathe for 20 minutes or more in this sensually delightful bath.
Am essential oils massage can be a sensual act that you share with your partner. Many plant oils contain natural aphrodisiac properties and when used in massage oil, they can set a mood that is inviting to romance and love.
Patchouli are Sandalwood are basic aphrodisiac oil. By adding either of these oils to one ounce of carrier oil, such as Jojoba oil. It is important that when you are going to have direct contact with essential oils, that you use them diluted. Essential oils are in concentrated form, and may be very irritating to the skin.
Patchouli blends well with Frankincense, Geranium, Lavender, Myrrh, and Cary Sage. Sandalwood blends well with Basil, Geranium, Rose, Vetiver, Lavender, Frankincense, Rose, Neroli, and Lemon. But test these yourself, you’ll find that some are better for you than others.
For a sensual massage oil, try this, add two drops of Patchouli, three drops of Geranium, and three drops of Rose oil to one ounce of carrier oil, Sweet Almond oil is a good option. Blend thoroughly and store in an amber colored bottle. This oil could be heated before using for a full body sensual massage, heat it by placing it in a bowl of hot water, NOT in the microwave.
If you are pregnant it is important to make sure that you only use essential oils that are safe for you and your baby. You should always check the labels and make sure that the oils are ok to use.
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Antibiotics Classification And Side Effects
What are Antibiotics?
The word “antibiotics” comes from the Greek anti (”against”) and bios (”life”). Antibiotics are drugs that either destroy bacteria or prevent their reproduction. Antibiotics that kill bacteria are called “bactericidal” and the ones that stop the growth of bacteria are called “bacteriostatic”.
Since penicillin’s introduction during the 1940s, scientists developed numerous other antibiotics. Today, over 100 different antibiotics are available. About 90% of antibiotics are made from living organisms such as bacteria, others are produced synthetically, either in whole or in part.
Antibiotics classification
Although there are several classification schemes for antibiotics, based on bacterial spectrum (broad, narrow) or route of administration (injectable, oral, topical), or type of activity (bactericidal, bacteriostatic), the most useful is based on chemical structure. Antibiotics within a structural class will generally have similar patterns of effectiveness, toxicity, and allergic potential.
Most commonly used types of antibiotics are: Penicillins, Fluoroquinolones, Cephalosporins, Macrolides, and Tetracyclines. While each class is composed of multiple drugs, each drug is unique in some way.
Penicillins
The penicillins are the oldest class of antibiotics. Penicillins have a common chemical structure which they share with the cephalopsorins. Penicillins are generally bactericidal, inhibiting formation of the cell wall.
There are four types of penicillins:
The natural pencillins are based on the original penicillin-G structure. Penicillin-G types are effective against gram-positive strains of streptococci, staphylococci, and some gram-negative bacteria such as meningococcus.
Penicillinase-resistant penicillins are active even in the presence of the bacterial enzyme that inactivates most natural penicillins.
Extended spectrum penicillins which are effective against a wider range of bacteria.
Aminopenicillins such as ampicillin and amoxicillin have an extended spectrum of action compared with the natural penicillins.
Penicillins side effects
Penicillins are among the least toxic drugs known. The most common side effect of penicillin is diarrhea. Nausea, vomiting, and upset stomach are also common. In rare cases penicillins can cause immediate and delayed allergic reactions - specifically, skin rashes, fever, and anaphylactic shock. Penicillins are classed as category B during pregnancy.
Cephalosporins
Cephalosporins have a mechanism of action identical to that of the penicillins. However, the basic chemical structure of the penicillins and cephalosporins differs in other respects, resulting in some difference in the spectrum of antibacterial activity. Like the penicillins, cephalosporins interfere with synthesis of the bacterial cell wall and so are bactericidal.
Cephalosporins are among the most diverse classes of antibiotics, they are grouped into “generations” by their antimicrobial properties. Each generation has a broader spectrum of activity than the one before.
The first generation cephalosporins include: cephalothin, cefazolin, cephapirin, cephradine, cephalexin, cefadroxil. Their spectrums of activity are quite similar. They possess generally excellent coverage against most gram-positive pathogens and variable to poor coverage against most gram negative pathogens.
The second generation cephalosporins include: cefaclor, cefamandole, cefonicid, ceforanide, cefuroxime. In addition to the gram-positive spectrum of the first generation cephalosporins, these agents have expanded gram-negative spectrum. Cefoxitin and cefotetan also have good activity against Bacteroides fragilis.
The third generation cephalosporins have much expanded gram-negative activity. However, some members of this group have decreased activity against gram-positive organisms. The third generation cephalosporins include: cefcapene, cefdaloxime, cefditoren, cefetamet, cefixime, cefmenoxime, cefodizime, cefoperazone, cefotaxime, cefpimizole, cefpodoxime, ceftibuten, ceftriaxone. They have the advantage of convenient dosing schedules, but they are expensive.
The fourth generation cephalosporins are extended-spectrum agents with similar activity against gram-positive organisms as first-generation cephalosporins. They also have a greater resistance to beta-lactamases (bacterial enzymes that may destroy antibiotic before it can do its work) than the third generation cephalosporins. Many fourth generation cephalosporins can cross blood brain barrier and are effective in meningitis. The fourth generation cephalosporins include: cefclidine, cefepime, cefluprenam, cefozopran, cefpirome, cefquinome.
Cephalosporin side effects
Cephalosporins generally cause few side effects. Common side effects associated these drugs include: diarrhoea, nausea, mild stomach cramps or upset. Approximately 5Ц10% of patients with allergic hypersensitivity to penicillins will also have cross-reactivity with cephalosporins. Thus, cephalosporin antibiotics are contraindicated in people with a history of allergic reactions (urticaria, anaphylaxis, interstitial nephritis, etc) to penicillins or cephalosporins. Cephalosporin antibiotics are classed as pregnancy category B.
Fluoroquinolones
Fluoroquinolones are the newest class of antibiotics. Their generic name often contains the root “floxacin”. They are synthetic antibiotics that belong to the family of antibiotics called quinolones. The older quinolones are not well absorbed and are used to treat mostly urinary tract infections. The newer fluoroquinolones are broad-spectrum bacteriocidal drugs that are chemically unrelated to the penicillins or the cephaloprosins. Because of their excellent absorption fluoroquinolones can be administered not only by intravenous but orally as well.
Commonly used fluoroquinolones include ciprofloxacin, levofloxacin, lomefloxacin, norfloxacin, sparfloxacin, clinafloxacin, gatifloxacin, ofloxacin, trovafloxacin.
Fluoroquinolones side effects
Fluoroquinolones are well tolerated and relatively safe. The most common side effects include nausea, vomiting, diarrhea, abdominal pain. Other more serious but less common side effects are central nervous system effects (headache, confusion and dizziness), phototoxicity (more common with lomefloxacin and sparfloxacin). All drugs in this class have been associated with convulsions. Fluoroquinolones are classed as pregnancy category C.
Tetracyclines
Tetracyclines got their name because they share a chemical structure that has four rings. They are derived from a species of Streptomyces bacteria. Tetracycline antibiotics are broad-spectrum bacteriostatic agents, that inhibit bacterial protein synthesis. Tetracyclines may be effective against a wide variety of microorganisms, including rickettsia and amebic parasites.
Tetracyclines are used in the treatment of infections of the respiratory tract, sinuses, middle ear, urinary tract, skin, intestines. Tetracyclines also are used to treat Gonorrhoea. Their most common current use is in the treatment of moderately severe acne and rosacea.
The most commonly prescribed tetracycline antibiotics are: tetracycline, doxycycline, minocycline, oxytetracycline.
Tetracycline side effects
Drugs in the tetracycline class become toxic over time. Expired drugs can cause a dangerous syndrome resulting in damage to the kidneys.
Common side effects associated with tetracyclines include cramps or burning of the stomach, diarrhea, sore mouth or tongue. Tetracyclines can cause skin photosensitivity, which increases the risk of sunburn under exposure to UV light. This may be of particular importance for those intending to take on holidays long-term doxycyline as a malaria prophylaxis. Rarely, tetracyclines may cause allergic reactions. Very rarely severe headache and vision problems may be signs of dangerous secondary intracranial hypertension.
Tetracycline antibiotics should not be used in children under the age of 8, and specifically during periods of tooth development. Tetracyclines are classed as pregnancy category D. Use during pregnancy may cause alterations in bone development.
Macrolides
The macrolide antibiotics are derived from Streptomyces bacteria, and got their name because they all have a macrocyclic lactone chemical structure. The macrolides are bacteriostatic, binding with bacterial ribosomes to inhibit protein synthesis. Erythromycin, the prototype of this class, has a spectrum and use similar to penicillin. Macrolide antibiotics are used to treat respiratory tract infections (such as pharyngitis, sinusitis, and bronchitis), genital, gastrointestinal tract, and skin infections.
The most commonly prescribed macrolide antibiotics are: erythromycin, clarithromycin, azithromycin, roxithromycin, troleandomycin.
Macrolides side effects
Side effects associated with macrolides include nausea, vomiting, and diarrhea; infrequently, there may be temporary auditory impairment. Azithromycin has been rarely associated with allergic reactions, including angioedema, anaphylaxis, and dermatologic reactions. Oral erythromycin may be highly irritating to the stomach and when given by injection may cause severe phlebitis. Macrolide antibiotics should be used with caution in patients with liver dysfunction. Pregnancy category B: Azithromycin, erythromycin. Pregnancy category C: Clarithromycin, dirithromycin, troleandomycin.
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Food Pyramid Can Help Structure A Low Cholesterol Diet
Are you ready to improve your heart health and lower your cholesterol level? Then it’s time to
starting thinking seriously about the foods you eat each day. If you’re looking for a diet plan to
help you structure your low cholesterol diet, the food pyramid is a great place to start. The United
States Department of Agriculture has refashioned the food pyramid of the past into the
MyPyramid plan which considers age, gender and amount of physical activity you get each day.
Still, this pyramid is a good way to know how much of each food group and what types of foods
you need to eat each day to be at your healthiest.
One of the food groups included in a low cholesterol diet is made up of the grains you eat. You
should make sure that you eat three ounces of grains each day. Make sure that at least half of this
comes from whole grains. Whole grain products are those that contain the bran, germ and
endosperm of the grain. The other form of grains are refined grains. The process of refining
removes the grain and bran for a finer texture product, but also removes many of the nutritional
benefits of grains.
Food Group
Another food group that is important for good heart health is vegetables. You should eat 2-3 cups
of vegetables depending on your gender and age. Be sure to include more dark green and orange
vegetables such as broccoli, spinach, turnip greens, squash, sweet potatoes and pumpkins in your
diet. Dried beans and peas are also an important part of a low cholesterol diet. Good choices
include black beans, kidney beans, pinto beans and black-eyed peas.
Fruits are another good food choice when trying to lower your cholesterol. Again, depending on
your age and gender, you should try to include 1&1/2 - 2 cups of fresh fruits in your diet each
day. Good fruit choices for your low cholesterol diet include berries, melons, apples and juices
made of 100 percent fruit juice.
The next food group is one that you should avoid, or eat only sparingly. These are the oils and
fats, such as butter. Although we add these generously to our foods, it is healthier to skip them
altogether. Most people will get the recommended amounts of oils from the foods they eat. Good
sources of oils include fish, nuts and vegetable oils. You should only consume about 5-7
teaspoonfuls of oils each day. A final note, avoid oils that are solid at room temperature, such as
butter, because they contain saturated fats. Eating a diet high in saturated fats can raise your
cholesterol level and should not be included in your low cholesterol diet.
Dairy Products
Dairy products are an important addition to your diet because they give you your needed daily
calcium which is good for strong bones. You should include 3 cups of milk, cheese or yogurt in
your diet each day. For good heart health and for your low cholesterol diet, stick with low fat or
reduced fat dairy products.
Meats are another food group where you should watch what you eat carefully when you are
trying to eat a low cholesterol diet. You should include 5-6 ounces of meat in your diet each day.
The best choices are fish, poultry, nuts and seeds. Eggs are also included in this group, but if you
want to lower your cholesterol level; you should limit the number of egg yolks you eat to 1 - 2
weekly. You should also grill your meats instead of frying them.
If your goal is to lower your cholesterol, try using the government’s food pyramid as a guide for a
low cholesterol diet. Then make low fat or fat-free choices to help you meet your goal.
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